Moving to a new time zone can be an exciting adventure, but it often comes with the downside of dealing with jet lag. Overcoming jet lag after a move is crucial to settling into your new environment and maintaining your daily routine. In this guide, our sleep experts explore some practical tips and strategies to help you adjust to new time zones and beat jet lag effectively.

Understanding Jet Lag
Before we delve into the tips for overcoming jet lag after a move, it's essential to understand what it is and why it occurs. Jet lag, scientifically known as desynchronosis, is a temporary sleep disorder that occurs when your internal body clock, also known as your circadian rhythm, is out of sync with the time zone you're in. This misalignment can result in various symptoms, such as fatigue, insomnia, irritability, and difficulty concentrating.

Create a Comfy Sleeping Area
Creating a comfortable space is paramount when it comes to overcoming jet lag after a move. A cozy and inviting environment can significantly impact your ability to rest and reset your internal clock. Take the time to make your new space more comfy by adding familiar items, soft furnishings, and soothing colors that promote relaxation. Pay special attention to your bedroom; create a cozy bedroom in your new home with comfortable bedding and blackout curtains to ensure a peaceful night's sleep. A well-designed and comforting space can go a long way in helping you adjust to your new time zone and recover from the effects of jet lag more quickly.

Gradually Shift Your Sleep Schedule
One of the most effective ways to overcome jet lag after a move is to gradually shift your sleep schedule before you depart. If possible, start adjusting your sleep and wake times a few days before your move. This will help your body begin to adapt to the new time zone, making the transition smoother.

Stay Hydrated and Avoid Alcohol
Dehydration can exacerbate the symptoms of jet lag, so it's crucial to stay well-hydrated throughout your journey and after you arrive at your new destination. Limit your intake of caffeinated and alcoholic beverages, as they can dehydrate you and disrupt your sleep patterns.

Get Exposure to Natural Light
Exposure to natural light plays a significant role in regulating your body's internal clock. Spend time outdoors during daylight hours, especially in the morning, to help your body adjust to the new time zone. This exposure to natural light will help signal to your body that it's time to be awake.

Consider opening curtains and blinds in your new home to allow as much natural light in as possible. If the weather permits, take short breaks during your day to step outside and soak up the sunlight. Even a brief stroll around your new neighborhood can do wonders for resetting your internal clock.

Avoid Heavy Meals Before Bedtime
Eating heavy meals before bedtime can interfere with your sleep quality and make it more challenging to overcome jet lag. Try having lighter meals in the evening, and avoid consuming large quantities of food close to bedtime.

When overcoming jet lag after a move, opt for foods that are easy to digest, such as lean proteins, vegetables, and whole grains. These choices can promote better sleep and prevent discomfort during the night. Additionally, consider having a small, balanced snack if you find yourself hungry before bed, as going to sleep with an empty stomach can also disrupt your sleep patterns. Paying attention to your diet can further enhance your ability to adjust to your new time zone.

Use Sleep Aids Sparingly
While it may be tempting to rely on sleep aids or medications to combat jet lag, it's generally best to use them sparingly and under the guidance of a healthcare professional. Some sleep aids can have side effects and may not be suitable for everyone. 

It's essential to remember that sleep aids are intended for short-term use and should not become a long-term solution. Prolonged reliance on sleep aids can lead to dependency and may not address the underlying issue of adjusting to the new time zone. Instead, focus on natural strategies to regulate your sleep patterns.

Establish a Consistent Routine
Once you've arrived at your new destination, establish a consistent daily routine as soon as possible. This includes regular meal times, exercise, and bedtime. A structured routine can help your body adjust to the new time zone more quickly. 

Maintaining a consistent routine can also help reduce stress and anxiety associated with the move. Having a predictable schedule provides a sense of stability and control, which can be particularly comforting during the adjustment period. So, create a daily plan that suits your lifestyle and adheres to the local time zone, and stick to it as closely as possible.

Stay Active and Stay Awake Until Bedtime
Engaging in physical activity can help combat the effects of jet lag. Try to incorporate regular exercise into your daily routine, but avoid vigorous workouts close to bedtime, as they may have the opposite effect and make it harder to fall asleep.

Resist the urge to take long naps during the day, as this can disrupt your ability to adjust to the new time zone. Instead, try to stay awake until your usual bedtime, even if you're feeling tired. This will help reset your internal clock.

Consider Melatonin Supplements
Melatonin is a hormone that helps regulate sleep-wake cycles. Consult with a healthcare professional about the appropriate use of melatonin supplements to help you adjust to the new time zone. Using them as directed and only for a short period is essential.

Conclusion: Overcoming Jet Lag After a MoveAdjusting to a new time zone after a move doesn't have to be a daunting task. By following these practical tips and strategies, you can minimize the effects of jet lag and make your transition smoother. Remember that everyone's body is different, so it may take some time to fully adjust. Be patient with yourself and give your body the time it needs to adapt to the new time zone.

Incorporating these techniques into your routine can help in overcoming jet lag after a move and getting back to enjoying your new surroundings. With proper planning and a little patience, you'll be well on your way to a restful night's sleep and an exciting new chapter in your life.

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Moving into a new home in Virginia is an exciting venture, full of opportunities to infuse your personal style and preferences into your living space. One of the most crucial areas to focus on is the bedroom, where you rest and recharge after a long day. A well-designed, sleep-friendly bedroom can significantly affect the quality of your sleep and overall well-being. Join us as we explore practical and effective ways to design a sleep-friendly bedroom and craft a serene sleep oasis that promotes relaxation and restfulness.

Where to Begin
You may have been overwhelmed by the very process of relocating, even to begin your design adventure. Or if you have had proper help choosing the right local moving company and hiring local movers in Virginia, you are ready to roll up your sleeves and dive in. Unlike the moving part of the journey, designing areas of your new home will be a fun and rewarding experience for the whole family. If, however, you don’t have a penchant for such endeavors—hire someone who does! Whichever path you take, ensure you infuse your style into your sleep-friendly bedroom so you can enjoy it for years to come. 

Choosing Calming Colors and Natural Elements
The colors you choose for your bedroom can significantly impact your sleep quality. Opt for soft, muted tones such as soothing blues, gentle greens, or tranquil grays. These colors have been shown to have a calming effect on the mind, helping you unwind after a busy day. Avoid bold and vibrant colors that might stimulate your senses and hinder your ability to relax.

Bringing elements of nature into your bedroom design can have a calming effect. Consider adding indoor plants known for their air-purifying properties, such as aloe vera or lavender. Natural materials like wooden furniture or stone accents can also contribute to a soothing and cozy atmosphere.

Investing in a Quality Mattress and Pillows
Designing a sleep-friendly bedroom goes beyond aesthetics. Your choice of mattress and pillows is pivotal in your sleep comfort. Choose a mattress that provides adequate support for your body and aligns your spine. Similarly, opt for pillows that cater to your preferred sleeping position to prevent neck and back discomfort.

Remember that everyone's body is unique, so take the time to test different mattress firmness levels and pillow thicknesses to find the perfect combination that suits you. Investing in high-quality bedding essentials enhances your physical comfort and contributes to a sense of luxury and relaxation in your sleep sanctuary.

Controlling Natural and Artificial Light
Lighting has a significant impact on your body's internal clock, also known as the circadian rhythm. Consider installing blackout curtains to block out external light sources that might disrupt your sleep when designing your bedroom. Additionally, incorporate adjustable lighting options to create a soothing ambiance in the evening, mimicking the gradual transition from daylight to darkness.

Declutter for Serenity
A cluttered environment can contribute to a cluttered mind, making it challenging to unwind and fall asleep. Keep your bedroom organized and clutter-free by incorporating ample storage solutions. Design a sleep-friendly bedroom by placing items out of sight and embracing a minimalist approach to decor.

A clutter-free space not only promotes physical relaxation but also nurtures mental clarity. When your bedroom is organized and free of unnecessary items, your mind can better disengage from the chaos of the day. The minimalist decor exudes a serene ambiance and encourages a sense of calm within. Consider multifunctional furniture that combines storage with style, such as a bed with built-in drawers or a sleek nightstand with compartments. By consciously curating your surroundings, you provide yourself with a tranquil retreat where you can escape the demands of the world and embrace the peacefulness necessary for a good night's sleep.

Creating a Technology-Free Zone
It's tempting to use electronic devices before bedtime in today's digital age. However, the blue light emitted by screens can interfere with your body's production of melatonin, a hormone that regulates sleep. Design a sleep-friendly bedroom by keeping technology out of the sleeping area. Instead, create a dedicated charging station outside the bedroom to discourage late-night screen time.

Prioritizing Comfortable Bedding
Your choice of bedding can make a significant difference in your sleep quality. Opt for soft, breathable, and high-quality sheets and blankets. Natural materials like cotton and linen are excellent options. Ensure that your bedding provides the right level of warmth for your preferences to promote uninterrupted sleep.

Consider investing in a comfortable and supportive mattress to complement your bedding ensemble. A mattress that suits your sleeping style and body type can alleviate pressure points and contribute to a more restful slumber. Remember, the combination of the right mattress and bedding can create a cocoon of comfort that embraces you as you drift off into dreamland.

Soundproofing for Tranquility
Noise pollution can disturb your sleep and leave you feeling fatigued the next day. To design a sleep-friendly bedroom, consider soundproofing strategies such as using heavy curtains, installing a white noise machine, or placing bookshelves against walls that face noisy areas.

Personalizing Your Sleep Space
Make your bedroom truly yours by incorporating personal touches that bring you joy and comfort. Display artwork that soothes your senses add plush rugs that tickle your toes, or hang curtains that resonate with your style. Personalization can contribute to a stronger emotional connection with your sleep space.

Consider creating a cozy reading nook in a corner, complete with a comfortable chair and a soft blanket, where you can unwind before bedtime. A dedicated space for relaxation and leisure activities within your sleep-friendly bedroom adds an extra layer of comfort and tranquility to the overall ambiance. This personalized haven will enhance your sleep quality and provide a sanctuary where you can escape the stresses of the day.

Successfully Design a Sleep-Friendly Bedroom in Your New Home
In conclusion, the design of your bedroom can significantly impact your sleep quality and overall well-being. You can create a sleep-friendly bedroom that becomes your haven of relaxation by carefully considering aspects such as color choices, lighting, bedding, and personalization. Remember that designing a sleep-friendly bedroom is an ongoing process; periodically assess and adjust your space to ensure it continues to meet your evolving needs. Your new home's bedroom has the potential to become the ultimate sanctuary for rest, contributing to a healthier and more fulfilling lifestyle. Sweet dreams and restful nights await after you design a sleep-friendly bedroom in your new home.  

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Having a child can be a pretty jarring experience. From pregnancy, to labor, to life with a new little human; realizing that you are responsible for another little life is a huge reality check. We make sacrifices for our children daily out of love and sometimes necessity. But having a child does not mean that mom and/or dad need to forget about their own needs. Parenthood is like a game where you need to find the perfect combo to meet everyone's needs sufficiently, including your own. Sleep is a huge necessity for parents! All humans need sleep to function and a lack of sleep can seriously impact your mood, ability to care for your family, and your overall well being. Having your child sleep in your bed may greatly impact the amount and the quality of sleep you are getting. What do you do when your child wants to sleep in your bed? 

Set a hard boundary.

This can be a tough thing to do but parenting is, quite frankly, not easy. The best thing you can do for yourself and your child if you do not want them sleeping in your bed is to simply not let them. Of course, I know this may result in tantrums and loss of sleep for the family at first. But holding this boundary will show your child that you value good sleep for everyone in the family and you prioritize taking care of yourself (which will teach them to prioritize their own needs in the future!). 

If you’ve decided that you no longer want your child in your bed with you, I suggest having an honest, open mindset. Accept that this transition may be hard for a while but will be worth it in the long run once everyone is sleeping well in their own space. During the day, offer your child lots of snuggles and physical affection so they can still feel close to you. Sleeping in their own bed takes away the feeling of physical closeness they enjoyed when co-sleeping with you. As you transition your child to their own bed, stay with them in their room and comfort them. This will help them to not feel completely abandoned. As time goes on, your child will get used to being in their bed by themselves. You can decide how long to stay in the room. Try making a routine of reading them a story before leaving or set a limit for how long you will be in their room. For the first night it may be necessary to stay until they fall asleep. Figure out what works best for both you and your child, but continue to hold firm to the fact that their bed is where they are expected to sleep. 

If you’re trying to transition your child out of your bed and having difficulty, book a 15 minute discovery call with me and we can troubleshoot together! 

I recently spoke with 2 parents whose biggest sleep struggle was co-sleeping with their 5-year old. These busy working parents were having a discussion with me about the best way to get their child sleeping all night in his own bed when he was currently sleeping in their bed from bedtime to morning. A parent had to lay down with him and they were tied to him all night. They really wanted to know how to get their kid to sleep without laying down with him.
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Dad was happy to recount fond memories of sleeping in his parents bed and how he was happy to continue letting him sleep with them. The look on mom’s face was not so inviting or happy. Both parents worked full time jobs, sometimes working from home, and both were deep into a training plan for an upcoming marathon. Mom was ready to have their bed back to themselves and get a full night of sleep.

While co-sleeping or bedsharing with a child is just one scenario, there are plenty of situations where parents could disagree when it comes to their children. You may disagree on the best way or most comfortable way to sleep train your child or how to handle sleep regressions. Whatever the situation, here are a few tips and considerations to have a meaningful conversation. 

Parents should think of how each parent feels about co-sleeping with their child and consider the other parent’s feelings on it. Have an open mind about seeing the situation from your spouse’s perspective. This will make you more receptive to coming to a decision together. 

Second, consider also the potential impacts to the family, other children, and everyone’s mental health and wellness. Will co-sleeping with one child mean that another child is always alone or doesn’t get as much time with mom/dad? Without having an open mindset and considering how everyone is impacted, it’s difficult to see why your opinions differ. Parent’s need to consider what is best for everyone, including both mom and dad. Thinking about these things may bring a new perspective that can change a parent's mind. 

Third, consider how well everyone is sleeping. Parenting should be a partnership! If everyone who shares the bed is getting plenty of sleep (7-9 hours for adults, 10-12 hours for kids overnight), then ok. Rock on. If one or both parents are complaining about bad sleep, it may be time to reconsider. 

Discerning how much weight each impact on the family holds can show you which opinion should prevail in your decision. Talking through the perspectives mentioned above can help parents get on the same page in moving forward with their child’s sleep habits. 
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Need a third party to help you work through the best decision for your family? Schedule a free call today with us and we’ll help you determine the best way forward. 

Traveling with kids can be a thrilling and enriching experience for the whole family. While it may require some extra planning and patience, the memories and bonding opportunities created during these adventures are truly priceless.

One essential aspect of traveling with kids is preparation. Begin by researching kid-friendly destinations that offer a variety of activities suitable for different age groups. Consider destinations with interactive museums, amusement parks, or outdoor playgrounds. These places often provide opportunities for children to learn, engage and burn off excess energy. 

When it comes to packing, ensure you have all the essentials like snacks, extra clothing, and comfort items such as a favorite toy or blanket. It is also wise to bring along entertainment options like coloring books, puzzles or electronic devices for longer journeys. There's always the option of shipping yourself items from Amazon or Instacart to reduce the amount you have to pack in your suitcases, or purchasing items such as diapers once you arrive. 

Try to involve your kids in the planning process; it gives them a sense of ownership and excitement about the trip.

For travel days, sleep rules go out the window. Getting your child to sleep on the plane or in the car makes the trip go by much smoother. Hold your child, rock them…do whatever to help them sleep during travel. 

During the trip, maintain a flexible schedule that allows for breaks and downtime. If your child still naps, prioritize naps over keeping them awake all day. Kids can easily become overwhelmed or tired, so it's important to listen to their cues and adjust accordingly. Even children who don’t normally take a daily nap will appreciate the downtime in the afternoon for a bit. Incorporate regular snack breaks, rest stops, and opportunities for physical activities to keep everyone energized and happy.

Lastly, embrace the unexpected and utilize teachable moments. Traveling with kids exposes them to new cultures, traditions, and experiences. Encourage them to try new foods, interact with locals, and learn about the history and customs of the places they visit. These experiences foster their curiosity, broaden their perspectives, and create lifelong memories. Overall, traveling with kids can be challenging but immensely rewarding. By planning ahead, staying flexible, and nurturing their sense of wonder, you can create unforgettable family adventures that will be cherished for years to come.

And when you get home, get right back on your child’s sleep routine and schedule. If they had to share a room with you away from home, get your child right back into their own bed the first night back. 
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Want to know exactly what to pack for your infant or toddler? Check out our ultimate packing lists. 
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Traveling this summer and aren’t sure about your particular travel plans to make it easier? Schedule a free call with us.

It's Sleep Awareness Week, and a new report from the Centers for Disease Control and Prevention finds that 44% of single moms living with children under the age of 18 fall short of recommendations ​for proper sleep.

My top recommendations for single parents to get a little more restful sleep!

1. Make sure that you are getting your kids in bed early - infants, newborns, toddlers, young children, should be getting into bed some time between 7-8pm at night
2. Go to bed at the same time every. single. night - ideally, some time between 9-10pm
3. Make sure that your children have independent sleep skills!

Watch the video for WUSA9 below:

I can help with that last one! Connect with me today to see how we can optimize your kids' independent sleep, to make sure you are getting your best chance for your own much-needed rest.

I’m here to make a confession. Yes, I’m a sleep coach but I too have rough nights of  sleep.
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It doesn’t happen often but I know how you feel. It’s 3am and you’re staring at the clock. You have a few hours before you have to get up for work and you’re worried how you’ll get through the day on so little sleep. You feel like your nights are on repeat…falling asleep but not staying asleep. Or you’re the opposite…you lay in bed and can’t seem to fall asleep no matter what you do.

So what can you do to make your nights more restful? Do these 4 things to help you drift off to sleep faster and feel more rested in the morning.
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First, don’t panic! The end of Daylight Savings time can be a dreaded time for parents of young children because they start waking up way too early! Adjustment takes about 1-2 weeks on average because children tend to be more structured in their bedtime and wake up around the same time each morning.
However, there are some things you can do to help make the transition to the new time go a little smoother. My recommendation is to leave your clocks alone Saturday night. Wake up Sunday morning, have breakfast, then go around your house and change your clocks. Psychologically, it will feel much better for everyone if you wait until Sunday morning to change the time.

My best advice for children to help them with the change is to split the difference with the old time and the new time. How does that work?
For babies less than 6 months old, if their bedtime and naptimes are not predictable, simply jump to the new time Sunday night as if you were traveling to a new time zone and use their wake time window (awake time between sleep periods) as your guide.

Infants (ages 0-12 mos): If bedtime is normally 7:00 p.m. move bedtime 15 minutes later each night until you reach the normal time again. So the first night you would put him down at 6:15 p.m., the second night 6:30 p.m., and so on. On the fourth night you should be back to 7:00 p.m. Do the same thing for naps. Start 45 minutes earlier than normal and move them 15 minutes later each day. So if morning nap is at 9:00 a.m. normally, start with 8:15 a.m. on Sunday, 8:30 a.m. on Monday, 8:45 a.m. on Tuesday and then 9:00 a.m. on Wednesday. Do the same for the afternoon nap.

For toddlers/school aged children (ages 12 mos and up) On Sunday, the first day of the time change, put your child down for his first nap 30 minutes earlier than normal. If baby usually naps at 9:30 a.m., put him down at 9:00 a.m. do the same with the afternoon nap if he takes an afternoon nap. For bedtime, if his normal bedtime is 7:00 p.m., you would put him down at 6:30 p.m. Do this for 3 nights after the time change and then on the 4th night, put him to bed at 7:00 p.m. and on 5th day move naptimes back to normal time. So if your child naps at 9:30 a.m, put him down at 9:30 a.m. and so on with the rest of the day.
A great thing about this time change is that there are more hours of darkness which helps make this transition a little easier. If your child wakes up too early, walk them back to their room and tell them it’s not time to get up yet. If your child wakes up too early and is in a crib, be sure to help his body understand it isn’t morning time by keeping him in his crib in the dark room until normal wake time.

Note for Toddlers/School-aged children: If you have a toddler or an older child who relies on a clock to know when their “morning time” has arrived, set the clock one half hour ahead of the new time so that it reads 7:00 a.m. at the new time of 6:30 a.m. Allow your child to wake a bit earlier than normal (they will think it is 7:00 according to the clock but it will be 6:30 a.m., new time). This will only be temporary as your child adjusts to wake at their usual 7:00 a.m. time after about one or two weeks.
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It may take children and babies a bit more time to fall asleep, this is normal, since the time is different initially they might seem tired earlier. It usually takes about a week for children and babies to completely adjust to the new time, some children it can take up to a month. Be patient and stay very consistent, it will happen.
Sleep well!
Christine